Welcome Foundation Grads!!
Skill:
4x10 - ring push up progression
Strength:
Strict Press
**Working Weight / Training Max is 95% of 1RM. Recent Foundations / On- Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
1x4@70%ww
1x3@80%ww
3x2@90%ww
WOD:
9 min AMRAP:
10 Ring Push-up / Ring Push-up @+/-45 / Push-up / Knee Push-ups, etc.
3 Shoulder to Overhead @45-55% / 6-9 UB Reps (135/95)
10 Ring Push-ups
6 Shoulder to Overhead
10 Ring Push-ups
9 S2O and so on adding +3 until time expires…
Accessory Work:
EMOM x12
1st: 12/8 Cal AB
2nd: 15 DB Goblet Squats @ 50/35
3rd: 12/8 Cal Ski
4th: 10/8 HSPUs